SET FITNESS
GOAL
JEMIMAH P. DARULLO
PE TEACHER
Overload Principle
This principle pertains to doing “more
than normal” for improvement to happen. It
means to boost our fitness, strength, or
endurance. Workload is extended
accordingly. Applying these training
principles will cause long-term adaptations,
enable the body to figure more efficiently to
deal with higher level of performance.
Principle of Progression
To ensure that the results will still improve over
time, the adapted workload should be continually
increased. A gradual and systematic increase within the
workload over a period of time will lead to improvement
in fitness without risk of injury. If overload occurs and
increase rapidly, it may lead to injury or muscle
damage. For instance, the athlete who exercises
vigorously only on weekends violates the principle of
progression and may not see obvious fitness gains.
Principle of Specificity
We have all heard the phrase, "Practice makes
perfect." Well, this is often the principle of specificity in
action. This principle simply states that exercising a
specific piece or component of the body primarily
develops that part. The principle of specificity implies
that to become better at a selected exercise or skill,
you need to perform that exercise or skill. For
example, a cyclist should be trained in cycling and a
runner should be trained in running. Use the
acceptable sort of exercise that directly improves your
target muscles.
Principle of Reversibility
Development of muscles will happen if regular
movement and execution are completed. If activity
ceases, it will be reversed. This shows that benefits
and changes achieved from overload will last as long
as training is continuous. On the flip side, this also
implies that the detraining effect will be reversed once
training is resumed. Extended rest periods reduce
fitness and therefore the physiological effects
diminish over time which throws the body back to its
pre-training condition.
The F.I.T.T Principle of Physical Activity
Understanding the F.I.T.T. principle helps you create a
workout plan which will be beneficial in reaching your fitness
goals. F.I.T.T. stands for frequency, intensity, time, and type
of exercise. These are the four elements you would like to
believe to make workouts that suit your goals and fitness
level. Learn how the F.I.T.T. principle works.
Frequency
The first thing to identify in the workout
plan is frequency—how often you exercise.
Your frequency often depends on a spread of
things including the sort of workout you're
doing, how hard you're working, your fitness
level, and your exercise goals. Three to five
times a week is a safe frequency for each
component of health-Related physical fitness.
Intensity
Intensity refers to how hard you work
during the physical activity period. Intensity is
often measured in several ways, counting on
the health-related component. For instance,
monitoring pulse rate is a technique to
measure intensity during aerobic endurance
activities but gives no indication of intensity
during flexibility activities.
How to get your Target Heart Rate
[Link] the Maximum Heart Rate.
MHR = 220 - ________ (your age) MHR
=____________
2. Determine the Heart Rate Reserve.
HRR = MHR – ______________ (Resting
Heart Rate) RHR= _____________
Time
Time is the length of the physical activity.
Considering the other aspects of the F.I.T.T principle,
time differs depending on the health-related fitness
component targeted.
Type
Type refers to the definite physical activity
selected to improve a component of health-
related fitness. For example, a person who
wants to improve the arm strength should
exercise the triceps and biceps, while an
individual who wants to improve aerobic
endurance needs to execute some other
aerobically challenging activities such as
jogging, running, swimming.
How to Use the F.I.T.T Principle in Your
Workout
The F.I.T.T. principle provide guides on how
to control your program and get favorable
results. To avoid boredom, injuries, and
weight loss plateaus, this principle will help
you figure out how to alter workout types,
time, intensity and activities.
For example, walking three times a week for 30 minutes at a
moderate pace might be a great help for a beginner. Your body
adjusts to these workouts and several things may happen after a few
weeks such as:
• Burn fewer calories
• Weight loss
• Boredom sets in
You may also utilize one or more of the F.I.T.T. principles, such as:
• Changing the frequency by adding day of jogging or walking
• Changing the intensity by adding some running intervals or walking
faster
• Changing the time spent jogging each workout day
• Changing the type of workout by dancing, cycling, or running.
Part of an Exercise Program
An exercise workout has three components: warm-up,
exercise load and cool-down. The exercise load or workout
load is the program activity that would stimulate beneficial
adaptation when performed regularly. A warm-up is essential
prior to actual workload as it prepares the body for more
strenuous activity. It increases the blood flow to the working
muscles without an abrupt increase in lactic acid accumulation.
Cool-down is essential after a workout as it permits the pre-
exercise heart rate and blood pressure for a gradual recovery.
Cooling down may be most vital for competitive endurance
athletes, like marathoners, because it helps regulate blood flow.
